8 Minutes:
4 Push Jerks every thirty seconds
sub 6 quality push-ups every 30 seconds
18 Minutes:
20 box jumps/stair steps or jump
20 shoulder press (DB/KB/BAR)
15 sit-ups
15 squats
10 deadlift (DB/KB/BAR)
10 burpees
Warm up WOD Practice 10 Rounds 1 min Work - 1 min Rest BB Power Clean & Push Press Men 40 - 50 kg Ladies 25 - 35 kg
Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups
Sunday Weighlifting Club The CrossFit “Olympic“ Total. Snatch : 1-1-1 clean & Jerk : 1-1-1 ”Beauty in its simplicity”